WOD / Blog
11 November 2026
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work out! Build up to your workout weight. WOD: McGhee As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups 9 box jumps F: 185-lb barbell, 20-inch box M: 275-lb barbell, 24-inch box Masters RX: 185/135 and step ups In […]
10 November 2026
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Dumbbell Push Press (50/35)(35/20) 1 Shuttle Run Stimulus/Focus: Just move! Find a steady pace and go! Each shuttle run completed will count […]
09 November 2026
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. lift on a 2-minute clock. WOD: 3 RFT (15 Minute Time Cap) 15 Thrusters (95/65)(65/45) 15 Pull Ups 400 Meter Run RX+: (135/95)(95/65) and Chest to Bar Stimulus/Focus: This will be taxing […]
07 November 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
06 November 2026
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (14 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Shoulder Press (95/65)(65/45) 1-2-3-4-5-6-7-8-9-10 Burpee over the Bar Stimulus/Focus: The increasing burpees will be hard mentally and physically. Find […]
05 November 2026
Warm up: Coach’s Choice Strength/Skill: Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 10/7 Calorie Row 10 Dumbbell Hang Squat Cleans (50/35)(35/20) 5 Toes to Bar Stimulus/Focus: This will be taxing on your grip. Take breaks between movements […]